Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground...

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Food & Fuel Club Community Cook Book Cheap, healthy and flavoursome recipes from the Hartlepool Community

Transcript of Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground...

Page 1: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

Food & Fuel Club

Community Cook Book

Cheap, healthy and flavoursome recipes from the Hartlepool

Community

Page 2: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

Join the Food & Fuel Club Have you tried cooking healthier for less? Do you need

appliances for your home? Are you missing essential cook-ware to

make healthy meals? If so, speak to a member of the Hartlepool Food

Network team and we may be able to support you to access this

equipment.

Go to https://www.hartlepoolactionlab.org/ To find out more about

the work going on within the Hartlepool Action Lab and Hartlepool

Food Network.

Access facilities and support to do online, “Bulk buy” shopping.

Share your tips, tricks and recipe ideas with other members in the Food

& Fuel Club Facebook Group.

Track the amount of money the Food & Fuel club saves you.

Join us!

Call 07976 763656

We would like to thank our amazing volunteers who make the Food

and Fuel Fairs Possible.

Helen Laws

Sam Black Hawks

Katrina Boxall

Lorraine McKenna

Sheila Collins

Page 3: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

Lets Cook! Soups • Lorraine’s Tomato & Lentil Soup

• Curried Carrot Soup

• Roast Cauliflower, cumin and coconut milk

soup

• Curried parsnip soup

Main Course • Angela’s Beef Stew

• Lorraine’s Chilli Con Carne

• Sheila’s Chicken Casserole

• Lorraine’s Creamy Chicken Pasta

• Peter’s Five a Day Tagine

• Lorraine’s Irish Stew

• Katrina’s Spaghetti Bolognaise

• Sweet Potato and Chick Pea Curry

• Slow Cooker Pulled Pork

• Panackelty

• The best vegetable lasagne

• Chicken Fajita

• Slow cooker chicken curry

• Chicken Provençale

Desserts • Lorraine’s Rice Pudding

• Jaime’s slow cooker sticky toffee

pudding

• Susan’s slow cooker Christmas

cake

Breakfasts and

Snacks • Diggers

• Tray baked eggs

• Sun-dried tomato and rosemary

palmier

• No bake fruity oat bars

• Breakfast bars

Page 4: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

4

Lorraine’s Tomato & Lentil Soup

Serves 8

Costs £4.50p per serving (ASDA)

Prep Time 20 minutes

Cook Time 4-5 hours on high or 9-10 hours on low.

Ingredients

2 tablespoons olive oil

1 medium onion, peeled and chopped

2 medium carrots, peeled and chopped

4 cloves garlic, peeled and minced

2 teaspoons of salt

2 teaspoons ground black pepper

1 bay leaf

1-1/5 cups of dried lentils, rinsed

1 (28oz) can crushed tomatoes

6 cups vegetable stock

1-1/2 cups of water

2 tablespoons chopped fresh marjoram

2 tablespoon fresh chopped oregano

2 tablespoon fresh chopped parsley

1/4 cup fresh chopped basil.

Lets cook!

Put the olive oil, onions, carrots , garlic, salt, pepper and bay leaf into a 6 quart slow cooker and

toss until evenly coated. Add the rinsed lentils, crushed tomatoes, vegetable stock, water , mar-

joram, and oregano. Stir well until combined.

Cover the slow cooker and cook on low for 9-10 hours or high for 4-5 hours, or until the lentils are

tender. When the soup is done, remove the bay leaf and add the chopped parsley and basil. Stir

and serve, blended if preferred.

Page 5: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

5

Curried Carrot Soup

Serves 4

Prep Time 30 minutes

Cook Time 40 minutes

Ingredients

150g/5.5 oz unsalted butter

150g/5.5oz onions, chopped

2 garlic cloves, crushed

500g/1lb 2oz carrots, peeled and chopped into small pieces

1 .5 teaspoons curry powder mix

300ml/1/2 pint chicken stock (or vegetable mix)

1 bouquet garni or 2 bay leaves and half teaspoon dried herbs

1 tablespoon chopped fresh coriander to serve.

Lets cook!

Melt the butter in a saucepan and sweat the onion, garlic and carrots, with a pinch of salt for five

minutes or until softened.

Add curry powder mix to the vegetables and cook for two to three minutes. Add the stock, bou-

quet garni and 500ml /18fl oz water and bring to the boil, reduce to a simmer and cook for 30

minutes.

Remove the bouquet garni, then blend the soup in a blender until smooth. Pass through a sieve

into a clean saucepan and season to taste with salt and freshly groung pepper.

To serve, ladle the soup in serving bowls and sprinkle with chopped fresh coriander.

Page 6: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

6

Roast Cauliflower, Cumin and Coconut

Milk Soup

Serves 4

Prep Time 20 minutes

Cook Time 30 mins to 1 hour

Ingredients

1 large cauliflower

2 fat garlic cloves

2 rounded teaspoons ground cumin

1 tablespoon olive oil

600ml/20floz hot vegetable stock

Tip of teaspoon ground chilli

1 x 400g tin coconut milk

Salt and freshly ground black pepper

Lets cook!

Preheat the oven to 190c/170c fan/gas 5. Mix the cauliflower and garlic together on a large bak-

ing tray, sprinkle with the chilli and drizzle with the oil. Roast for 25-30 minutes or until golden.

Pour the stock and coconut milk into a large saucepan and bring to a simmer. Squeeze the roast

garlic out of its skin and add it and the cauliflower to the liquid. Simmer very gently for ten

minutes.

Remove the soup from the heat and blitz using a stick blender until smooth. Season to taste with

salt and pepper.

Page 7: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

7

Curried Parsnip Soup

Ingredients

1 medium onion, chopped

2 cloves of garlic, crushed

500g parnsips, peeled and chopped

1 medium potato, peeled and diced

2 heaped tablespoons butter (or rapeseed oil)

1 rounded teaspoon curry powder

1 litre of beef stock (or chicken/vegetable stock)

About 570 ml water (or vegetable stock)

Salt and pepper

Single cream (optional)

1 tablespoon chopped parsley

Lets cook!

Cook the onion, garlic, parsnip and potato gently in the butter (or oil), covered for ten

minutes. Stir in the curry powder, cook for two minutes, giving the whole thing a turn

round from time to time. Pour in the stock gradually. Leave to cook.

When the parsnip is really tender, puree (blend) diluting to taste with the water (or vege-

table stock).

Add salt and pepper to taste.

Reheat gently, add the cream (if using) and a sprinkling of parsley.

Page 8: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

8

Angela’s Beef Stew

Serves 4

Costs £6/£1.50 per serving

Prep Time 20 minutes

Cook Time 5 hours Ingredients

2 medium onions

2 teaspoons oil

4 medium carrots, peeled

250ml beef stock

1 table spoon Worcester Sauce

2 tablespoons tomato puree

600g beef stewing steak

Mixed herbs or seasoning of choice

Lets cook!

Turn the slow cooker on to high.

Brown the meat cubes in a non stick frying pan.

Slice the onions and brown in the oil in a non stick frying pan, adding the mushrooms when the

onions have become translucent and light brown. When the mushrooms have coloured and wilt-

ed slightly, tip both vegetables in to the slow cooker.

Alternatively you can chuck everything in the cooker with out browning, it will still cook fine but

the meat wont be that lovely colour and will taste plainer)

Cut the carrots in half length ways, then into chunks 2cm long and add them to the slow cooker.

Stir in the stock, Worcester sauce, sugar and tomato puree.

Put the beef on top of the vegetables. Slice the potatoes into quarters and press down the side of

the slow cooker.

Put the lid on the slow cooker and cook on high for five hours. About 20 minutes before serving ,

check to see if the gravy needs thickening. If so thicken slightly with two tables spoons of corn

flour, mixed to a thin paste with water.

Page 9: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

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Lorraine’s Chilli Con Carne

Serves 8

Costs £5.00/ 0.70p per serving (ASDA)

Prep Time 15 minutes

Cook Time 8 hours.

Ingredients

500g minced beef

1 medium onion, diced

2 stalks of celery diced

1 green pepper, diced

2 cloves garlic, minced

600g jar passata

2 400g tins kidney beans

1/2 table spoon chilli powder

1/2 teaspoon dried parsley

1 teaspoon salt

3/4 teaspoon dried basil

3/4 teaspoon dried oregano

1/4 teaspoon ground black pepper

Lets cook!

Place the mince in a frying pan over medium heat, and cook until ebenly brown. Drain fat. Place

the mince in a slow cooker, and mix in remaining ingredients.

Alternatively, saute onion in a little oil, add the garlic, celeray and pepper and saute until

softened. Add the mince and cook until browned. Add passata and beans and bring to a simmer,

mix in remaining ingredients and cover. Cook 6-8 hours on low.

Page 10: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

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Sheila’s Chicken Casserole

Serves4

Costs £4.00 or £8.00 with dumplings

Prep Time 10 minutes

Cook Time 8 hours. (4 on high and 4 on low)

Ingredients

4 carrots

1 large onion

4 garlic cloves (optional)

2 large potatoes (diced

1 handful chopped parsley, rosemary and thyme. (fresh or dried)

4 chicken thighs

4 bay leaves

Salt and pepper to taste

40g pearl barley

20g split peas

20g marrow fat peas, soaked overnight previously

(frozen peas would be ok-just add for 20 mins before end)

600ml (1part) chicken stock (could use 2 or 3 stock cubes made up to 1pint

Lets cook!

Chop carrots, onion and garlic and add to medium hot pan or frying pan for five minutes, add

diced potatoes and herbs and cook for another 5 minutes. Add to slow cooker. Brown chicken in

frying pan for five minutes. Add to slow cooker. Add the bay leaves, salt and pepper, barley, split

peas, peas and stock to the slow cooker. Cook on high for 3-4 hours or on low for 8 hours. For a

quick meal, serve straight from slow cooker with crusty bread and butter.

Dumplings optional. Mix with cold water to make a fairly soft, sticky dough (add water a little at

a time so mix is not too runny, just enough so that it comes away from the bowl as you mix it to-

gether. Divide in to four or six and either place on top of casserole in slow cooker for extra tenty

minutes or if you prefer crusty dumplings you can use a Yorkshire pudding tin to cook in but do

not add extra oil. For herby dumplings add a couple teaspoons of dried herbs or stuffing mix

(add to dried mix before adding water)

Page 11: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

11

Lorraine’s Creamy Chicken Pasta

Serves 5

Costs £5.00/ £1.00 per serving (ASDA)

Prep Time 20 minutes

Cook Time 5 hours. Ingredients

Cooking oil spray

4 (115g) skinless, boneless chicken breast fillets

4 tablespoons water

Italian seasoning to taste

1 clove garlic, pressed

225g cream cheese, softened

1 (295g) tin cream of chicken condensed soup

75g mushrooms, chopped

225g spaghetti

1 tablespoon chopped fresh parsley

Lets cook!

Spray the pan of the slow cooker with cooking oil. Place chicken breasts in a pan. Mix Italian sea-

soning and water in a small bowl. Pour over chicken: sprinkle with garlic, cover and cook on low

4 hours.

After 4 hours, whisk softened cream cheese and cream of chicken soup together in a bowl. Pour

over chicken; stir in mushrooms. Cover and cook on low for 1 additional hour.

Fill a large saucepan with lightly salted water and bring to a rolling boil over high heat. Once the

water is boiling, stir in the spaghetti and return to the boil. Cook the pasta uncovered, stirring

occasionally, until the pasta has cooked through, but is still firm to the bite, about 12 minutes.

Drain well in a colander set in the sink.

To serve, spoon chicken and sauce over hot cooked pasta and sprinkle with parsley.

Page 12: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

12

Peters ‘five a day’ Tagine

Serves 4

Costs £5.00/ £1.25 per serving (ASDA)

Prep Time 10 minutes

Cook Time 7 hours.

Ingredients

4 Carrots, cut into chunks

4 small parnsips, or 3 large, cut into chunks

3 red onions, cut in to wedges

2 red peppers, de-seeded and cut into chunks

2 tablespoons of olive oil

1 tablespoon of ground cumin, paprika, cinnamon and mild chilli powder

400g can chopped tomatoes

Tin of chick peas

2 small handfuls of soft dried apricots

2 teaspoons of honey

1 vegetable stock cube

Lets cook!

Mix the vegetables, oil, spices, tomatoes, apricots and honey in your slow cooker, cover and cook

on low for 6-8 hours until the vegetables are tender.

Page 13: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

13

Lorraine’s Irish Stew

Serves 4

Costs £6.00/ £1.50p per serving (ASDA)

Prep Time 20 minutes

Cook Time 5 hours. Ingredients

2 medium onions

2 teaspoons oil

1 punnet mushrooms

4 medium carrots, peeled

250ml beef stock

1 tablespoon Worcestershire Sauce

2 tablespoons tomato puree

600g beef stewing steak

Mixed herbs or seasoning of choice

200g pearl barley or yellow lentils.

Lets cook!

Turn the slow cooker on to high.

Slice the onions and brown in the oil in a non stick frying pan, adding the mushrooms when the

onions have become translucent and light brown. When the mushrooms have coloured and wilt-

ed slightly, tip both vegetables in to the slow cooker. (Alternatively you can put everything in the

slow cooker without browning, it will still cook but the meat wont be a brown colour and will

taste plainer)

Cut the carrots in half lengthways, then into chuncks 2cm long and them to the slow cooker stit in

the stock. Worcestershire sauce, sugar and tomato puree.

Pu the beef on top of the vegetables. Slice the potatoes into quarters and press down the side of

the slow cooker.

Put the lid on the slow cooker and cook on high for 5 hours. About 20 minutes before serving,

check to see if the gravy needs thickening. If so thicken slightly with tablespoons of corn flour

mixed in to a paste with water.

Page 14: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

14

Katrina’s Spaghetti Bolognaise

Serves4

Costs £4.00/ £1.00p per serving (ASDA)

Prep Time 15 minutes

Cook Time 8-9 hours.

Ingredients

2 tablespoons oil

2 chopped onions

2 garlic cloves, crushed

1 celery stalk, finely chopped

Extra veg eg, mushrooms, peppers as available

1 1/2 tablespoon tomato puree

100ml beef stock

400g tin tomatoes

1 heaped teaspoon oregano

400g tagliatelle / spaghetti

500g minced beef

A little parmesan cheese, to serve

Lets cook!

Heat he oil in a large saucepan. Add the onion, celery, and garlic and cook on a gentle heat for ten

minutes or until the onion is softened. Add the mince and brown all over. Increase the heat, add

the tomato and cook. Dilute the tomato puree in the stock and stir into the meat. Bring to the boil.

Transfer the mixture to a medium slow cooker pot. Cover and cook on a low setting for 8-9 hours.

Page 15: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

15

Sweet Potato & Chick Pea Curry

Serves 4

Prep Time less than 30mins

Cook Time 10-30 minutes

Ingredients

1 tablespoon oil

1 tablespoon cumin seeds / ground cumin

1 onion, finely sliced

Salt and black pepper

2 garlic cloves, crushed

1/2 - 1 teaspoon chilli flakes (to taste)

50g root ginger, peeled and grated

600g / 1lb 5oz tinned chickpeas (undrained weight)

1 x 400g /14oz tin tomatoes

750g/1lb 10oz sweet potato, peeled and cut into bite sized cubes.

200g/7 oz rice.

1 vegetable stock cube

Lets cook!

Heat a large saucepan over a medium heat and add the oil. Once hot, add the cumin seeds and

fry for a minute, or until aromatic. Add the onion and a pinch of salt and cook for 5-6 minutes, or

until the onion is soft and translucent. Add the garlic and chilli flakes and ginger and fry for a fur-

ther three minutes.

Drain and rinse the chickpeas. Add to the pan with the tomatoes and sweet potato. Add enough

water (approximately 500ml / 18fl oz) add the stock cube to cover the chickpeas and sweet pota-

toes and bring to a simmer, stirring to mix everything together.

Cover with a lid and a simmer over a medium low heat, stirring now and again, for 25-30 minutes,

or until the potatoes are soft and beginning to break apart and the sauce has thickened. Top up

with a little more water during the cooking if needed.

Meanwhile, cook the rice according to the packet instructions.

Taste the curry and season to taste with salt and pepper. Serve immediately with the rice.

Page 16: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

16

Slow Cooker Pulled Pork

Serves 4-6

Prep Time less than 30 minutes

Cook Time over 2 hours

Ingredients

1.5kg / 3lbs 5oz pork shoulder

2 tablespoon chipotle sauce

1 onion sliced thickly

For the salsa

6 tomatoes, chopped

1/2 red onion

1 tablespoon lime juice (about half a lime)

Small handful chopped fresh coriander

For guacamole

2 avocados chopped and peeled

1/2 garlic clove, finely chopped

Salt and freshly ground black pepper

12-16 flour tortillas, to serve

Lets cook!

Season the pork shoulder with salt. Put the onion in the bottom of the slow cooker , pork shoul-

der on top and cook on low for 8-10 hours.

Meanwhile, for the fresh tomato salsa, mix all of the ingredients together in a bowl and season,

to taste , with salt , freshly ground black pepper and more lime juice.

To serve, remove the skin and fat from the pork shoulder and shred the meat with two forks.

Place the meat in to a bowl. Mix the chipotle sauce with two tablespoons of the cooking liquid

and pour the mixture over the pork. Mix until the pork is coated in the sauce.

To serve, arrange the pork on a serving plate and spoon the salsa and guacamole into separate

bowls, warm the tortillas according to packet instructions and serve alongside.

Page 17: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

17

Panaculty

Serves 4-6

Ingredients

4-6 large potatoes

2 tins corned beef

2 onions

2 pints beef stock

Lets cook!

Slice the potatoes and onion thinly

In a slow cooker or oven proof dish, place a layer of potato slices followed by a layer of onions

season well with pepper and salt,

Crumble the corned beef over the onion and potato and repeat.

When the slow cooker / oven proof dish is 3/4 full pour over the beef stock.

If using an oven proof dish, cover with foil and place in an oven for two hours at 160 degrees; if

using a slow cooker, put on the lid and cook for 6-8 hours on low or 4-5 hours on high.

Page 18: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

18

Vegetable Lasagne Serves 6 , Prep Time less than 30 minutes ,Cook Time 1-2 hours

Ingredients

2 yellow or red peppers, seeds removed, cut roughly in to 2cm chunks

1 courgette, about 300g /10 0z quartered lengthways and cut into roughly 2cm chunks

1 large sweet potato, peeled and cut into roughly 2cm chunks

3 tablespoons extra virgin olive oil, 1 large onion , finely chopped

1/2 teaspoon dried chilli flakes ,2 garlic cloves, crushed

2 x 400g tins chopped tomatoes, 2teaspoons Italian seasoning

1 vegetable stock cube, 200ml cold water

100g young spinach leaves (optional)

9-10 dried lasagne sheets Salt and freshly ground black pepper

Lets cook!

Preheat oven to 220c/Gas mark 6. Put the peppers, courgette and sweet potato into a large bak-

ing tray. Drizzle with 2 tablespoons of the oil, season with salt and pepper and toss together.

Roast for 30 minutes, or until softnened and lightly browned. While the vegetables are roasting,

heat the remaining oil in a large saucepan and gently fry the onion for five minutes, stirring regu-

larly.

Add the chilli and garlic and cook for a few seconds more. Stir in the tomatoes, Italian seasoning

and crumbled stock cube. Pour over the water and bring to a gentle simmer. Cook for ten

minutes, stirring regularly and set aside.

For the cheese sauce, put the flour, butter and milk in a large saucepan and place over a medium

heat. Whisk constantly with a large metal whisk if cooking in a non stick pan until sauce is thick-

ened and smooth. Stir in two thirds of the cheese and season to taste.

Take the vegetables out of the oven and add to the pan with the tomato sauce. Stir in the spin-

ach and cook together for 3 minutes, season with salt and black pepper.

Spoon a third of the vegetable mixture over the base of an oven proof lasagne dish and cover

with a single layer of lasagne. Top with another third of the begetable mixture and a second lay-

er of lasagne.

Pour over just under half of the cheese sauce and very gently top with remaining vegetable mix-

ture. Finish with a final layer of lasagne and the rest of the cheese sauce, sprinkle cheese over

the top.

Bake for 35-40 minutes until pasta has softened and the top is golden brown. Stand for five mins

before cutting to allow filling to settle.

Page 19: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

19

Chicken Fajita

Serves 6

Prep Time less than 30 minutes

Cook Time 30 minutes

Ingredients

12 chicken drumsticks

1 tablespoon paprika

1 tablespoon ground cumin

4 garlic cloves

1 tablespoons vegetable oil

6 large tortilla wraps

For the Corn Salad

approx. 200g tinned sweet corn, rinsed and drained

1 red pepper

2 spring onions

Half a lemon, juice only

Salt and pepper

Lets cook!

Preheat the oven to 200c/Gas 6. Tip the chicken into a large roasting tray and sprinkle over the

spices. Lightly crush the garlic, leaving the skins on, and add to the tray with the chicken. Drizzle

with the oil and season with salt and pepper. Roast for 30 minutes, turning halfway through cook-

ing, until the chicken is lightly charred on the outside and perfectly cooked inside.

While the chicken is cooking, make the salad. Tip the sweetcorn into a bowl then finely chop the

pepper (removing the seeds) and add to the bowl. Finely slice the spring onions then add to the

bowl along ith a squeexe of lemon juice. Season to taste with salt and pepper.

Shred the chicken from the bone and then wrap in tortilla wraps with the salad.

Page 20: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

20

Chicken Curry

Serves 4

Prep Time 10 minutes

Cook Time 8 hours.

Ingredients

6 large skinless chicken thighs cut into chunks

1 onion, chopped

3 garlic cloves, chopped

2.5 cm fresh ginger, peeled and grated

2 tablespoons tomato puree

400g tin chopped tomatoes

1 teaspoon ground cumin

2 teaspoon ground coriander

1-2 tablespoons garam masala, to taste

2-3 teaspoon hot paprika, to taste

150ml (1/4 pint) double cream (or coconut milk)

Large handful fresh coriander, to serve.

Lets cook!

Put the chicken and all the ingredients for the curry, except the cream and fresh coriander, into

the slow cooker pot and give it a good stir. Cover with the lid and cook on low for 4-6 hours until

the chicken is tender.

When ready, stir in the cream or coconut milk and add a little more garam masala, if it needs a

touch more spice. Stir in half the coriander leaves, divide among four bowls and sprinkle with the

remaining coriander. Serve with rice, naan breads and mango chutney, if you like.

Page 21: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

21

Chicken Provencale

Ingredients

500g chicken breast or thigh

2 large onions

2 peppers

3 cloves garlic or 2 tablespoons dried garlic

2 tablespoons dried rosemary

4 bay leaves

2 tablespoons thyme

2 tins chopped tomatoes

Tomato puree

1 chicken/vegetable stock cube

Lets cook!

Dice the chicken and the peppers, mince the garlic and slice the onions.

Add chicken, peppers, onions and garlic to the slow cooker and add the herbs and the chopped

tomatoes. Crumble in the stock cubes.

Fill both chopped tomato tins with water and add to the slow cooker . Mix well and cook on high

for 4-5 hours or low for 7-8 hours.

Before serving thicken with tomato puree.

Page 22: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

22

Lorraine’s Rice Pudding

Serves 4

Costs £2.50/0.70p per serving (Lidl)

Prep Time 10 minutes

Cook Time 4 hours.

Ingredients

110g pudding rice

25g granulated sugar

25g margarine or butter

1.21 (two pints) Milk

Ground cinnamon, nutmeg or vanilla

Lets cook!

Use some of the butter to grease the bowl of the slow cooker.

Add the milk, sugar and remaining butter and either ground cinnamon, nutmeg or vanilla extract.

Stir and replace the lid.

Turn the cooker on to high and cook for four hours or until the rice has absorbed the liquid,

stirring half way through.

Page 23: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

23

Jaime’s Sticky Toffee Pudding

Serves 6

Prep Time 20 minutes

Cook Time 3 hours.

Ingredients

1 tablespoon vegetable oil

220g soft light brown sugar

200g butter softened , or baking margarine

3 medium eggs

200g self raising flour

1 teaspoon vanilla extract

2 eating apples, peeled, cored and chopped

300ml apple juice

100g golden syrup

100g soft light brown sugar

Vanilla ice cream to serve

Lets cook!

Grease the slow cooker basin with the oil.

In a bowl, cream together the 200g sugar and butter/margarine. Beat the eggs and add to the

creamed micture with the flour and vanilla extract.

Stir in the apple pieces, then spoon the cakemixture in to the basin.

Smooth over to cover the base.

In a saucepan, heat the apple juice, golden syrup and 100g sugar. Stir until the sugar dissolves,

carefully bring to the boil, then removed from the heat. Pour the toffee apple syrup over the cake

mix and put the lid on tightly.

Cook on high for three hours until the pudding is just springy to the touch. Serve warm from the

slow cooker with vanilla ice cream.

Page 24: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

24

Susan’s slow cooker Christmas Cake

Ingredients

500g mixed fruit

200g sugar

200g butter or margarine

250ml apple juice

50g mixed nuts

100g cherries

3 eggs

200g self raising flour

2 teaspoon almond essence

3 teaspoons mixed spice

Decoration of mixed fruits and nuts

Lets cook!

In a large pan, add butter, sugar and apple juice. Heat up and add the mixed fruit and spices and

bring to a simmer for five minutes. Leave to cool.

Alternate adding eggs and spoonfuls of flour, mix until all combined.

Place mixture in a lined 20cm round tin

Put water in the bottom of a slow cooker, with an upside down plate place the cake tin on top,

with cling film over the top of the slow cooker.

Place lid on and cook on high for three hours. Turn down to low and cook for a further two

hours.

Check cake is cooked with a skewer. Leave to cool and decorate.

Page 25: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

25

Diggers!

Makes 12

Prep Time less than 30 minutes

Cook Time 10-30 minutes

Ingredients

120g plain flour

225g caster sugar

100g oats

85g desiccated coconut

125g butter (extra for greasing)

1 tablespoon golden syrup

1 level teaspoon bicarbonate of soda

2 tablespoons boiling water

Lets cook!

Preheat the oven to 170c/Gas 3. Grease a 20cm /8in tin. Mix the flour, sugar, oats and coconut

together in a large mixing bowl.

Put the butter in a small pan with the golden syrup and heat gently until melted. Mix the bicar-

bonate of soda with the boiling water and add this to the butter and syrup mixture.

Pour the liquid over the dry ingredients and mix well. Tip the mixture into a tin and press down.

Bake in the preheated oven for 20 minutes or until golden brown then let cool for a few minutes

before cutting into slices. Alternatively shape the mixture into cookies and place them on a

greased baking tray. Cook for 10-15 minutes or until golden brown.

Page 26: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

26

Tray baked eggs

Serves 4

Ingredients

8 free range eggs

2 red peppers, de seeded and finely sliced

80g chestnut mushrooms, halved and thinly sliced

40g spinach, roughly chopped

50g mature cheddar cheese, grated.

Half teaspoon sea salt

Freshly ground black pepper

Lets cook!

Preheat oven to 180c /gas 4 . Lightly grease a 35 cm /14in x 25cm /10in 2cm deep roasting tin

and line with baking paper.

Crack the eggs into a large bowl, add the salt and pepper and whisk well. Pour the eggs into the

oven tray making sure they spread into the corners. Scatter the peppers, mushrooms and spin-

ach over the eggs and top with the cheddar.

Place in the oven to bake for 10-12 minutes, or until just set and lightly golden around the edges.

Remove the eggs from the oven and leave to rest for two minutes, then slide out on to a board

and cut into pieces.

*iI not eating straightaway, leave to cool to room temperature, cut into slices and put in a seal-

able container. It will keep for three days in the fridge and is best eaten cold, if not eaten straight-

away.

Page 27: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

27

Sun dried tomato and rosemary palmiers

Makes 25-30 palmiers

Prep Time 30 minutes to 1 hour

Cook Time 10 to 30 minutes

Ingredients

500g ready made puff pastry

Plain flour, for dusting

1 x 280g/10oz jar sun-dried tomatoes, drained and finely chopped

Few sprigs of fresh rosemary, leaves only, finely chopped

1 free range egg, lightly beaten

Lets cook!

Put the puff pastry on a well-floured surface and bash it with a rolling pin. Usually you need to be

quite delicate with puff pastry as it needs to puff up a lot, but for palmiers it only needs to puff up

a little bit. Roll pastry out into a rectangle about 30 x 35 cm/12 x 14 in and the thickness of a £1

coin. Spread the tomatoes over the puff pastry and sprinkle over the rosemary.

With the shortest end facing you, take both long edges of the pastry and roll them towards each

other to meet in the middle, brush a little egg down the centre to stick the two halves together.

Carefully lift into a large baking tray (making sure it will fit in your fridge first) and put in the

fridge for at least 30 minutes to chill and harden.

Preheat oven to 220C/Gas 6

Remove the roll from the fridge and, using a very sharp knife, slice into 1cm pieces. Lay each

piece on the baking tray, cut side up, and brush well with beaten egg, then bake in the oven for

15 minutes until puffed up and golden brown.

Remove the palmiers from the oven and leave to cool on the baking tray.

To serve, pile them high on a plate.

Page 28: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

28

Oaty Bars

Makes 16

Prep Time less than 30 minutes

Cook Time 10 to 30 minutes

Ingredients

100g butter

75ml golden syrup

175g rolled porridge oats

50g pumpkin seeds

50g sunflower seeds

50g hazelnuts, crushed or roughly chopped

60g dried apricots, roughly chopped

Lets cook!

Preheat the oven to 180C / Gas 4, and line a 24x24cm/9x9in baking tin with greaseproof paper.

Heat the butter and golden syrup in a small saucepan over a medium heat until bubbling.

Meanwhile, tip the oats, seeds, nuts and apricots into a large bowl. Pour the hot syrup mixture

over the oats and mix well to combine.

Pour into the lined baking tray and press down into an even layer. Bake for 20 minutes, until

golden brown.

Allow to cool for ten minutes, then turn out and cut into 16 squares. When cold, transfer to an

airtight container– they will keep for up to one week.

Page 29: Food & Fuel Club Community Cook Book · 600ml/20floz hot vegetable stock Tip of teaspoon ground chilli 1 x 400g tin coconut milk Salt and freshly ground black pepper Lets cook! Preheat

29

Helpful Hints!

Make your own curry mix with spices.

Ingredients

2 teaspoons coriander

1 teaspoon cumin

1/2 teaspoon turmeric

1/2 teaspoon ground chilli

For a sweeter, rounded taste add:

1/2 teaspoon cinnamon

1/4 teaspoon paprika

For more heat increase the amount of ground chilli

Mix well and store in a jar with a lid in a cool dry place

Herbs

Fresh vs dried, dried herbs are more concentrated so you need less. 1 tablespoon of fresh herbs is

equivalent to one teaspoon of dried herbs.

Flour

To make self raising flour you can add some baking powder : to l00g flour add 1/2 teaspoon bak-

ing powder, and mix well. Baking powder gets stale so check the date!